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Energize Your Body and Mind with 12 Powerful Surya Namaskar Poses
Discover the ancient practice that transforms your day in just minutes. Swipe to learn all 12 poses of this complete workout for body and soul!
What is Surya Namaskar?
Surya Namaskar or Sun Salutation is a sequence of 12 yoga poses performed as a flowing routine. It's a complete workout that stretches, strengthens and revitalizes your entire body and mind.
Full Body Workout
Engages all major muscle groups
Cardiovascular Benefits
Improves blood circulation when practiced at a moderate pace
Mental Clarity
Reduces stress and enhances focus
Pose 1: Pranamasana (Prayer Pose)
Stand at the edge of your mat with feet together. Join your palms in front of your chest in a prayer position. Breathe deeply and set your intention for the practice.
Pose 2: Hastottanasana (Raised Arms Pose)
Inhale and raise your arms above your head. Gently arch your back and stretch your whole body upwards. Feel the expansion in your chest and the lengthening of your spine.
Pose 3: Hastapadasana (Standing Forward Bend)
Exhale and bend forward from the hips, keeping your spine straight. Try to touch your feet or the floor with your hands. Allow your head to hang loosely and feel the stretch in your hamstrings.
Pose 4: Ashwa Sanchalanasana (Equestrian Pose)
Proper Form
Right foot forward between hands, left leg extended back, knee off floor
Benefits
Stretches hip flexors, strengthens thighs, improves balance
Breathing
Inhale as you move into this position
Pose 5: Chaturanga Dandasana (Four-Limbed Staff)
Exhale and bring both feet back to form a plank. Lower your body until your arms are at 90 degrees. Keep your body straight and core engaged. This pose builds upper body strength.
Pose 6: Ashtanga Namaskar (Eight-Limbed Pose)
1
Lower your knees to the floor
2
Touch chest and chin to the floor
3
Keep hips slightly raised
Eight points of your body (feet, knees, hands, chest, chin) touch the floor while your hips remain slightly raised. Exhale as you move into this humbling position.
Pose 7: Bhujangasana (Cobra Pose)
Inhale and slide forward, raising your chest and head upward while your lower body remains on the mat. Open your chest and roll your shoulders back. Feel the gentle stretch in your spine.
Pose 8: Parvatasana (Mountain Pose)
Exhale and lift your hips up to form an inverted V shape. Press your heels toward the floor and your hands firmly into the mat. Let your head hang between your arms and breathe deeply.
Pose 9: Return to Equestrian Pose
Movement
Inhale and bring your right foot forward between your hands
Alignment
Keep your back leg strong and extended
Focus
Gaze forward and open your chest
This pose is the same as Pose 4 but with the opposite leg forward, continuing the flow of the sequence.
Pose 10: Pada Hastasana (Hand To Foot Pose)
Exhale and bring your left foot forward to meet the right. Straighten your legs and bend forward from the hips, bringing your hands to your feet or the floor. Relax your neck completely.
Pose 11: Return to Raised Arms Pose
Inhale and slowly rise up, lifting your arms overhead. Gently arch your back and feel the energy flowing through your fingertips as you stretch toward the sky.
Pose 12: Return to Prayer Pose
1
1
Exhale
Bring hands to heart center
2
2
Center
Feel the energy circulating
3
3
Complete
One full round finished
4
4
Repeat
Continue for desired rounds
Return to where you started, standing with palms together at your heart. Take a moment to notice how your body feels after completing one full round.
Transform Your Daily Routine with Surya Namaskar
Start with just 3 rounds daily and work your way up to 12 for maximum benefits. Practice in the morning on an empty stomach for best results.
Tag a friend who needs this energizing routine in their life! 🧘‍♀️ #SuryaNamaskar #YogaJourney